This study consists of two training experiments using a mechanically braked cycle ergometer and shows that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
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This commentary highlights recent work from Dr. Gibala's laboratory examining rapid adaptations in exercise capacity and aerobic energy metabolism after short-term HIT. Using the Wingate Test, he explores the effect of HIT on exercise capacity, skeletal muscle adaptations to HIT, compares it with traditional endurance training.
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This study had participants spilt into 2 groups: one group doing 20 weeks of steady state aerobics and the other group did 15 weeks of HIIT (High Intensity Interval Training). The second group exercised for 5 less weeks and expended 48% less calories per exercise bout, but nevertheless burned 900% more fat than the first group. It was concluded that compared to moderate-intensity endurance exercise, high- intensity intermittent exercise causes more calories and fat to be burned following the workout.
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In this investigation Burgomaster et al report that 6 weeks of low-volume, high-intensity sprint training induced similar changes in selected whole-body and skeletal muscle adaptations as traditional high-volume, low-intensity endurance workouts undertaken for the same intervention period.
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Specificity of training adaptation: time for a rethink?
John A Hawley, School of Medical Science, RMIT University, Australia, J Physiol 586: 1-2, 2008.

Hawley discusses how long held views regarding the concept of training specificity and response/adaptation are being challenged by recent studies showing that very intense training can be a time-effective and potent stimulus for inducing many of the benefits normally associated with more prolonged, sub maximal endurance-type workouts.
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Studies on the Benefits of High Intensity Training Using the ROM Machine

This study, which had participants using the ROM machine for 8 weeks, aimed to test the aerobic training effects and fat burning effects of the ROM machine. After testing VO2 Max values and body fat percentages of the participants before and after the 8 weeks, it was concluded that the ROM machine improves cardio respiratory fitness levels and body composition.
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